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Wednesday July 15th, 2020 (20200715) - Mission Crossfit

Level 1

30 Row Calories

20 Dumbbell Hang Squat Cleans, 20/15#

10 Box Step Over W/ Dballs, 16/12″

30 Strict Handstand Push-ups

10 Box Step Over W/ Dballs, 16/12″

20 Dumbbell Hang Squat Cleans, 20/15#

30 Row Calories

Level 2

30 Row Calories

20 Dumbbell Hang Squat Cleans, 25/20#

10 Box Step Over W/ Dballs, 20/16″ 

30 Strict Handstand Push-ups

10 Box Step Over W/ Dballs, 20/16″ 

20 Dumbbell Hang Squat Cleans, 25/20#

30 Row Calories

Level 3

40 Row Calories

30 Dumbbell Hang Squat Cleans, 35/25 #

20 Box Step Over W/ Dballs, 24/20 in

40 Strict Handstand Push-ups

20 Box Step Over W/ Dballs, 24/20 in

30 Dumbbell Hang Squat Cleans, 35/25 #

40 Row Calories

Level 4

40 Row Calories

30 Dumbbell Hang Squat Cleans, 50/35#

20 Box Step Over W/ Dballs, 24/20 in

40 Strict Handstand Push-ups

20 Box Step Over W/ Dballs, 24/20 in

30 Dumbbell Hang Squat Cleans, 50/35#

40 Row Calories

Strength

Bench Press

Find a 1 rep max

Daily Motivation

Take responsibility for your actions.